Five yoga poses that assist digestion

Cramping, bloating and constipation — three symptoms that are never well-received. More often than not, the root cause of these issues is inefficient digestion.

Aside from the tried-and-true advice for optimal digestive health — eating a nutrient-rich, predominately plant-based diet; drinking plenty of water; and starting your morning with a high-fibre cereal — there are also several ways to physically improve your digestive function.

Chief amongst them is the age-old practice of yoga.

According to yoga practitioner, Sophie Palmer, yoga acts as a holistic tool for self-nourishment — working to massage your internal organs and aiding in digestion and overall wellbeing.

"Yoga is a powerful practice that is so beneficial for everyone, especially those suffering from digestive issues and gut problems," says Palmer.

Looking to give your gut a little TLC? Palmer recommends the following five poses to help aid your digestive health:

"Moving slowly between cat-cow position is nourishing for the digestive system as it gently stretches and massages your organs, while creating space in your abdomen," says Palmer.

Standing Forward Bend

"This forward fold gently compresses the abdominal area while stimulating circulation and blood-flow to the digestive organs," explains Palmer.

How-to: Start standing with your feet together, firmly pressing into the ground. Inhale your arms to the sky and slowly exhale as you fold towards your feet. Rest your hands on the floor if they can reach comfortably, or else hold above your ankles.

"In this pose, release all your tension in your neck and allow your head, neck, and upper torso to completely relax. Standing forward bends are hugely therapeutic yoga poses for the body, boasting a full list of benefits including supporting digestion."

Spinal Twists

"Any pose, such as a twist, that applies gentle pressure to the abdomen and encourages blood-flow — especially when combined with a soft belly breath — is detoxifying and can be likened to a massage for our intestines," says Palmer.

How-to: Laying down, draw your knees into your chest and slowly drop them to the right as you open arms into a T-shape, turning your head to the left. Combine this movement with the breath. As you inhale, draw your knees back to centre, as you exhale slowly drop them to the left, turning your head to the right.

Alternatively, if you haven't got room to lie down, you can do this pose while seated on the floor. Starting with your legs straight out in front of you, bend your knees to bring your right foot towards your left buttocks and leave your left foot flat on the floor outside your right thigh. Sit tall, inhale, and place your left hand behind you to anchor the pose. As you exhale, bring your right elbow across the body and place it outside your left knee.

"If your belly feels like it's holding tightness or tension, particularly after eating or from stress, this pose will help relax your abdomen — while encouraging food to move through."

Upward facing dog

How-to: Lie on your belly, bend at the elbows and place your hands on the mat alongside the lower ribs. Engage your legs by pressing the tops of your feet down into the ground until you feel your knees and the tops of the thighs lift away. Pressing into your hands, pull your chest forward and up until arms are straight and the legs, hips and thighs are lifted.

Move your shoulder blades towards each other on your back and lift your chest forward and up. Soften your belly, breathe deeply and open the front of your chest.

"Waking up the abdominal organs with upward facing dog is a lovely way to bring space to what is often a constricted or tight part of the abdomen."

Relaxation

"The ultimate posture for relaxation and healing is savasana. When your body is in a resting state, you're tapping into the parasympathetic nervous system — the 'rest and digest' response."

How-to: Laying flat in a comfortable position with your arms by your side, or two hands resting gently on your belly, close your eyes and take at 10 deep breaths. Release any tension or tightness in your body allowing your body to completely relax.

Yogi's Tip: The most important aspect of each posture is to find comfort and allow your breath to arise and return gently from your belly. On the inhale, the belly should expand and on the exhale, the navel draws back into the spine.

Along with a fibre-rich diet for optimal digestion, Palmer recommends maximising the amount of yoga and meditation you can comfortably manage in a week.

"I really think it's about finding what works for you personally. Whatever you have time for, ensure you find continuity, dedication and balance in your practice without stress or pressure. If that means coupling a balanced diet with a daily 10-minute meditation and multiple yoga sessions a week — amazing."